Instant Pot Low FODMAP Basmati Rice (2024)

Instant Pot Low FODMAP Basmati Rice – FODMAP-friendly staple made a little more hands-off with the help of a pressure cooker.

Coming back with another easy staple recipe – Instant Pot Low FODMAP Basmati Rice.

Now, basmati rice may not be the most earth-shatteringly innovative recipe in the world, but it is a FODMAP-friendly go-to for us here in the Schwartz household. And, I’ve made it a little more hands-off with the help of a pressure cooker.

Why? I used to be notorious for letting my rice boil over … largely because I refused to buy a biggerpot. 🙂

Several years ago, I adopted a more “minimalistic” lifestyle and greatly reduced the number of possessions I own. Living with less has done wonders for my anxiety and stress (a trigger for my IBS & hives). There’s less clutter – something that’s always kind of overwhelmed me – and less to clean. Overall, it’s been a really refreshing way to live, but it does mean that I operate on a pretty lean kitchen – utensil and equipment-wise. [That’s also part of the reason why my recipe photos aren’t filled with a ton of props and you’ll see the same dishes or backgrounds featured in my photos. 🙂 ]

So, I choose notto buy a ton of kitchen items, especially if they’re going to have a singular purpose for me. Instead, I prefer to make use of what I have. My Instant Pot was a long-considered (like year-long considered) purchase and I’ve been since trying to find as many uses for it as possible. So far, I’ve successfully made hard-boiled eggs, whole chicken, chicken cacciatore, and now basmati rice.

LOW FODMAP STAPLE: RICE

Rice is a great staple food on the low FODMAP diet. To date, Monash University has tested white, brown, basmati, and red rice and each is low FODMAP in 1 cup or 190-gram servings of cooked rice. Based on the other rice results, my educated guess would be that jasmine or black rice would also likely test low FODMAP. However to be “safe”, I would recommend waitingto test your individual tolerance until after the elimination phase.

In my own adapted FODMAP phase, I personally prefer to eat white or (white) basmati rice – hence why this recipe calls for white basmati. It’s not a nutrition thing, it’s just a taste and texture thing for me. I don’t eat it every day and when I do, my plates are generally filled with other fiber-packed foods. It’s all about balance and finding out what works for you!

Brown and red rice are whole grain options, and I do eat them occasionallybut have not yet tested them in this recipe. Whole grain rice will have a little bit more FODMAP-friendly fiber, ~3.5 grams per cup (brown) vs. ~0.6 grams per cup (white). So, if you’re not getting enough fiber, which is a common concern on the low FODMAP diet, I would opt for a whole grain rice option, like brown or red rice.

SERVING SUGGESTIONS

Basmati rice is a long-grain aromatic rice coming from India. Sonaturally, it’s great for Indian-style dishes. I’ve made this several times to serve with my Low FODMAP Lentil Dal and Tikka Masala Chicken (a recipe currently in the works).

Even though it is more commonly associated with Indian dishes, I will sometimes serve this Instant Pot Low FODMAP Basmati Rice as just a simple side with salmon or chicken and a steamed veggie like carrots or broccoli (a low FODMAP serve is 3/4 cup or 75 grams).

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